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Welcome to the Hills Challenge!

We are going to get you to
the TOP of Mount Rainier
with these workouts!

Before attempting any of the workouts below, please make sure to properly warm up. Usually a 10 minute jog should do the trick, but if you need more, then do more.

To make it to the top of Mount Rainier, you'll start by choosing the appropriate base camp to start at. Refer to the challenge card in your Fun Run Box. Here is a guidline for how many feet you will need to climb based on your level.

LevelFeet to SummitRecommended feet per week
Beginner5000 ft1250/wk
Intermediate10000 ft2500/wk
Advanced14500 ft3625/wk

Hill Challenges

Short Hill Intervals

Run 10-15 seconds up a fairly steep hill, 7-10% grade. You can do this on a treadmill or substitute stairs. Effort is hard, recovery is to jog down the hill or on a flat surface for 2-3 minutes or until you feel fully recovered

You can use the following numbers as a guideline for calculating how many feet you’ve climbed for the workout. If you are a die-hard running watch user or using a treadmill, feel free to use the numbers provided by those devices instead.

Estimate 45 feet climbed per interval
Beginner10 reps450 ft
Intermediate15 reps675 ft
Advanced20 reps900 ft

Long Hill Intervals

Beginner
Beginners (7 reps = 854 ft)
2 minutes up 5% grade, jog half way down (70 feet)
1 minute up 5% grade, jog half may down (35 feet)
30 seconuds up 5% grade, jog to the start (17 ft) -> Per set: 122ft
Intermediate/Advanced
Intermediate (7 reps = 1960 ft)
Advanced (8 reps = 2240 ft)
3 minutes up 6% grade, jog half way down (160 feet)
2 minute up 6% grade, jog half may down (80 feet)
1 minute up 6% grade, jog to the start (40 ft) -> Per set: 280ft

Hilly Long Runs

Advanced runners with a solid base should choose a long run with some rolling hills. If there are no hills in your neighborhood, find some stairs to integrate into the long run or maybe a pedestrian bridge to run over. Try to accumulate 800-1000 feet of climbing over 8-10 miles. Variations: Attack the hills!

Recommended Schedule

Beginner - Total Elevation Gain: 5036
WeekWorkout 1Workout 2Elevation Gain
16 x Short Hill Intervals (270 ft)6 x Long Hill Intervals (732 ft)1002 ft
28 x Short Hill Intervals (360 ft)6 x Long Hill Intervals (732 ft)1092 ft
310 x Short Hill Intervals (450 ft)7 x Long Hill Intervals (854 ft)1304 ft
412 x Short Hill Intervals (540 ft)9 x Long Hill Intervals (1098 ft)1638 ft
Intermediate - Total Elevation Gain: 10189
WeekWorkout 1Workout 2Elevation Gain
110 x Short Hill Intervals (450 ft)6 x Long Hill Intervals (1680 ft)2130 ft
211 x Short Hill Intervals (494 ft)7 x Long Hill Intervals (1960 ft)2454 ft
312 x Short Hill Intervals (540 ft)8 x Long Hill Intervals (2240 ft)2780 ft
413 x Short Hill Intervals (585 ft)8 x Long Hill Intervals (2240 ft)2825 ft
Advanced - Total Elevation Gain: 14469
WeekWorkout 1Workout 2Workout 3Elevation Gain
110 x Short Hill Intervals (450 ft)7 x Long Hill Intervals (1960 ft)Hilly long run, goal 1000 ft3410 ft
211 x Short Hill Intervals (494 ft)7 x Long Hill Intervals (1960 ft)Hilly long run, goal 1000 ft3454 ft
312 x Short Hill Intervals (540 ft)8 x Long Hill Intervals (2240 ft)Hilly long run, goal 1000 ft3780 ft
413 x Short Hill Intervals (585 ft)8 x Long Hill Intervals (2240 ft)Hilly long run, goal 1000 ft3825 ft